Stress During Pregnancy

"Now that I'm expecting, I'm overwhelmed about practically everything — from whether or not I'll be a good mother to whether or not I picked the right crib. Do you have any tips on handling stress during pregnancy?"

Now that you’re pregnant, you might feel like you’re on a roller coaster — one moment you’re daydreaming about rocking your sweet-smelling baby, the next you’re panicking over how you’ll actually take care of him (or her). Add to the mix your raging hormones (which can do a number on your state of mind) and the physical stress — and sometimes discomfort — of your growing belly (and back...and legs), and it’s no wonder you're a sometimes-overwhelmed mommy-to-be. The next time you start to panic, though, take a deep breath and try one of these stress-busting strategies:

Talk it out. While it may seem like you’re the only pregnant person to feel freaked out about, say, facing labor, you’re far from alone. In fact, many expectant mothers are probably thinking the exact same thoughts you are. So reach out to people who are pregnant (or are now new moms). Friends, relatives, chat groups, message boards (like this one on Whattoexpect.com) are all great resources when you’re looking to vent. Sharing your feelings and finding like-minded belly mates can help you get a handle on stress during pregnancy.

Get Zen. All those ways you minimized stress while you were TTC can come in handy now that you’re expecting. Meditation, deep breathing, yoga or even a brisk walk are just some of the ways you can lower cortisol (a stress hormone) or boost endorphins (known as “feel-good” brain chemicals) to improve your mood. Find whatever relaxation technique works for you and try to make it part of your routine.

Ask for a hand. If you’re feeling overwhelmed, enlist friends or family members to help you set up the nursery, stock up on diapers, or pick up that bag of hand-me-down maternity clothes your pal is giving you. In other words, if there’s a task you can farm out, don’t hesitate to ask for a helping hand. You’ll probably find that people are more than happy to help you out (and that in itself should make you feel less stress during pregnancy). After all, how can you be expected to lug baby furniture (or even a bag of clothes) when you’re already carrying a mini-me in your belly?

Eat right. With so much going on in your life right now, you may not be focused on taking good care of yourself. But treating yourself well, which includes eating the healthy foods in the pregnancy diet at regular intervals and staying hydrated, will keep your energy up and your anxiety levels down — exactly what you need to fend off stress during pregnancy. What if you can’t find the time to make nutritious meals? Keep easy-to-grab snacks for yourself in your cupboard and fridge (such as string cheese and whole-wheat crackers, baby carrots and hummus, or yogurt and an apple). If healthy food is readily available, you’ll be a lot more likely to chow down on the good stuff. Better yet: Designate your husband the chef of the house and make it his job to make sure you're well fed!

Step back. Every time your mind starts to race with your list of baby to-dos and you find your blood pressure rising, simply…stop. Instead, think about some of the reasons you’re happy you’re having this baby. Whether it’s because you can’t wait to dress him up, because you love that sweet baby smell, or because you know your guy will look adorable holding a tiny bundle — whatever it is, revel in those happy thoughts. You have all those things to look forward to. And you know what? Most of your to-dos will get done eventually — even if some of them get done after the baby is born (you’d be surprised by how few essentials you truly need before your newborn arrives). So instead of drowning in a sea of stress during pregnancy, take some much-needed time to focus on the joy your new baby will bring you.

Here's to less stressful days!

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What to Expect When You're Expecting, 5th edition, Heidi Murkoff and Sharon Mazel.